NUTRITIONAL RECOMMENDATIONS: AGING
With age there are physiological changes in the body composition and in the function of various organs. Some changes come from one's physiology that affects all individuals, including those directly related to nutrition. Other changes result from pathological factors and they influence longevity and the quality of life. Finally, a third type of changes are related to our nutritional habits and lifestyle.
In the aging process various types of losses occur in lesser or greater degree, in which nutrition can play an important role1:
- Muscular, by decreased muscle mass and increased body fat
- Bone and joint, by decreased bone mass and cartilages
- Senses, primarily vision and hearing, and cognitive faculties
- Immune system, loss of defenses and increased susceptibility to diseases
In many of these situations it is beneficial to supplement the diet with those nutrients and substances where it is known or suspected an insufficient intake, comprising docosahexaenoic acid (DHA), most of vitamins and minerals, and substances such as choline, uridine, resveratrol and lycopene.
In our country the average intake of vitamins A and D, zinc, iodine and DHA in men and women aged 50-60 years is less than the recommendations
Taking into account both the physiological needs of these nutrients and substances and their intake levels in the Spanish population over 50-60 years, the most necessary and their daily amount have been selected:
- Vitamins: A, D, E, C, B1, B2, B6, B12, folate and pantothenic acid
- Minerals: magnesium, zinc, iodine, copper, selenium, chromium and manganese
- Other substances: soy lecithin (phospholipids/choline), uridine monophosphate (UMP), resveratrol and lycopene
DHA 80% TG enzymatic: 400 mg
More than 90% of total fatty acids Omega-3
According to reports from the EFSA (European Food Safety Authority)
· DHA contributes to the maintenance of normal vision 2, together with vitamin A, B1 and Zinc, and of normal brain function2 (with a daily intake of 250 mg of DHA).
· EPA and DHA contribute to the normal function of the heart (with a daily intake of 250 mg of EPA and DHA), together with vitamin B1.
10 VITAMINS: coverage of extra needs or not covered
Vitamin D and decrease in the risk of falls
Reports from the EFSA on vitamin D and the decrease in the risk of falls3
· Vitamin D helps reduce the risk of falls associated with postural instability and muscle weakness. Falls are a risk factor for bone fractures in men and women from aged 60 years. The beneficial effect is obtained with a daily intake of 20 mg of vitamin D from all sources, including the daily 15μg provided by Oligen Senior. Bone fractures have multiple risk factors and altering one of these risk factors may or may not have a beneficial effect.
Vitamins B6, B9, B12, choline and homocysteine
Reports from the EFSA on the role of these substances and homocysteine:
· Vitamins B6, B9 (folate), B12 and choline participate in the metabolism of homocysteine4,5,6,7. Hyperhomocysteinemia is a risk factor for cardiovascular disease and cognitive deficits8
7 MINERALS: coverage of extra needs or not covered
Zinc and Iodine: body functions
Reports from the EFSA on the role of zinc and iodine in several body functions:
· Zinc contributes to the maintenance of normal bones and vision in normal conditions and to the normal function of the immune system, cognitive function and to the protection of cells from oxidative stress9. It also participates in the maintenance of normal hair, nails amd skin in normal conditions10.
· Iodine contributes to the maintenance of normal skin in normal conditions11 and to normal functioning of the nervous System and to normal cognitive function12.
Other substances: coverage of extra needs or not covered
Phospholipids / choline, UMP, resveratrol and lycopene
· Phospholipids and choline (from soy lecithin), and monophosphate uridine (MUP) are involved in the formation of neuronal membranes and synapses.
· Resveratrol (from grape skin) and lycopene (from tomatoes) are substances with antioxidant effect, which add to vitamins E, C and B2, zinc, copper, selenium and manganese.
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